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meal ideas:
Lunch or Dinner
1. Rice and Bean with salt and pepper dash of each
– gives you energy, repairs muscles, fill you up with fiber
2. Rice 1 cup, Beans 1 cup, salt and pepper to taste; cayenne is optional and not much
(added vitamin C)
3. Rice 1cup, 1 can corn (drained and rinsed) and 1 can of peas(drained and rinsed) cook
rice then add the drained corn and peas to dish salt and pepper to taste
4. mac and cheese solo 2 tbsp when a side item, ½ cup when by itself
5. mac and cheese with peas
6. sausage sliced up with bread and jelly – 1 link
7. sausage 1-2 links diced up with Rice 1 cup and beans 1 cup
8. ¼ cup of cornflakes (gives it the healthy fried effect) and roll chicken in it bake at 350
degrees until done side of peas, corn or green beans and corn
9. chicken rolled in applesauce( make a sweet taste) roll in crushed cornflakes. A sweet
taste without the added sugar
10. Peanut butter and jelly sandwich 1 tbsp peanut butter per 2 slices of bread with ½ packet
of jelly to spread
11. Peanut butter sandwich
12. half of peanut butter sandwich with side of applesauce
13. toast peanut butter on one slice of bread add jelly after toasting if you want
14. baked chicken shredded with one can of cranberry sauce mixed together side of peas or
green beans and ½ slice of toast ½ cup chicken with 2 tbsp peas, 2 tbsp green beans,
slice up the toast with 3 slices per piece of bread
15. marinate chicken in oj (from the frozen juice can after you create the mixture) bake to
create the same dish as if you were going to create orange slices over chicken with side
of green beans and peas
breakfast and lunch :
1. Peanut butter toast
2. Butter and toast or dry toast
3. peanut butter toast with dash cinnamon
4. applesauce ½ cup with box of raisins feeds 4 kids under 7 years old add cinnamon : as a
dessert item
5. applesauce with cinnamon as a dessert
6. peanut butter and raisin sandwich
7. sausage slices with toast
8. graham crackers 2 per child with 1 tsp peanut butter
9. 10 raisins per child – not the whole box
10. break in half grandma’s cookie
11. break in half grandma’s cookie and add 1 tsp peanut butter – snack
12. wheat thins with jelly
13. wheat thins 6 crackers by themselves
14. sausage and beans
15. toast and jelly : breakfast 1-2 slice ; 1 slice for adults; you can get 3 long slices in each
piece of bread : if you slice it up and add just a few raisins in between the slices it looks
like more food.
16. plain popcorn
17. popcorn with raisins (sweet and salty taste)
18. popcorn with cayenne (adults helps with weight loss and adds vitamin c)
19. Milk and cornflakes – ½ cup cereal with enough milk to not completely cover cereal: ⅛
cup ; teens 1 cup ceral to ¼- ½ cup milk
20. milk, cornflakes and raisins 3-5 per bowl
21. cereal with peanut butter mix it up 1 cup of cereal with 3 tbsp peanut butter: snack that’s
filling and fun to eat . roll into balls for easy little hands to eat
22. grape juice with added water ½ water ¼ grape juice
23. grape juice for kids small cup not a large glass adults too
24. if you have whole milk divide into 4 jugs and add water; if you have 2% divide into 2 1-
gallon containers half with milk and half with water; add ½ tsp of sugar for flavor
25. you do not have to add sugar to the cornflakes instead: add raisins or add a little of
another cereal to it
26. cranberry sauce 1 tbsp per person served with sausage or chicken with a side of green
beans and corn
Key tips
-Serving sizes are small; put on a smaller plate to feel more full (tricks the eyes)
drink a lot of water: fills the belly
-don’t use food as a reward or punishment: kids will tend to overeat when you do this.
-sugar does not fill you up: fruit fills you up because of fiber
-Vegetables are important for your colon, cells, eyes, skin, brain
-fruit is important to think clearly and to help get fat where it needs to go in the body and it
prevents colds only if you have it daily

Meal ideas for a family

Breakfast

TIPS: It is a breakfast that puts protein and carbohydrates together. Very important that your breakfast has these two things. Sometimes we have to put pinto beans and pasta together but together they work like warm oatmeal.

1 Cinnamon Toasters

1 slice ham with 1 slice toast

¼ cup of diced pork and ½ of scrambled eggs

¼ cup pinto beans and 1 slice pork =250 calories

¼ cup pasta and ¼ cup pinto beans = 350 calories

cold spaghetti

lunch

TIPS: to make the canned items healthier for your heart, especially those with high blood pressure. Drain and rinse the items in the can.

1 slice ham and toast

½ cup spaghetti

¼ cup pork diced up with a side of 2 tbsp of mac and cheese with 2 tbsp of green beans

lance crackers – idea, you can twist the lance cracker open and have the peanut butter on one side, and on the clean side put the velvetta from the mac and cheese on it

1 cup juice

dinner:

Important, the dinner for adults is the smallest meal. Also, dinner for kids is not an adult portion. Kids use up energy all day and are fed at school too.

anything from lunch

salmon with green beans, corn and ½ cup juice

¼ cup ham, carrots, 2 tbsp pinto beans and 2 tbsp of instant potatoes

mac and cheese with pork and green beans

green beans, pork , carrots, instant potatoes

ham (marinate in orange or pineapple juice and then sear in pan) serve with green beans, carrots and instant pototoes

in a casserole dish: combine ham, carrots, corn, velvetta cheese and instant pototoes with a pat of butter and bake at 350 degrees for 8 minutes / golden brown on top or cheese bubbles

Recipe:

Cheesy ham chowder

Ingredients

10 bacon strips, diced

1 large onion, chopped

1 cup diced carrots

3 tablespoons all-purpose flour

3 cups milk

1-1/2 cups water

2-1/2 cups cubed potatoes

1 can (15-1/4 ounces) whole kernel corn, drained

2 teaspoons chicken bouillon granules

Pepper to taste

3 cups (12 ounces) shredded cheddar cheese

2 cups cubed fully cooked ham

Directions

In a Dutch oven, cook the bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain. In the drippings, saute onion and carrots until tender. Stir in flour until blended. Gradually add milk and water. Bring to a boil; cook and stir for 2 minutes or until thickened.

Does today feel like a borderline day? Do you feel that you can go either way with your day?

Everyone has those days when you feel like giving up but aren’t completely sold. It could be business, it could be your eating or exercise. Whatever the case, they are all the same. The decision you make will alter your life in some way. The verse, Isaiah 41:10 says

“Do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold yo with my righteous right hand.”

The cool part is the one before ” I have chosen you”

If you pray, seek God he will show you what to do and how to do it. Many times we get discouraged because we aren’t “hearing” anything from God and we get so hyper-focused on that, we miss the blessing or direction. Don’t focus on the weightloss, business, finances… but, focus on God. It says in Phil 3:14: Keep your eyes on the prize, do not look at what is behind you but strain toward what is ahead. Press forward to the prize for which God has called YOU.

Like in Proverbs 4:27, “Do not sway left or right but keep your foot from evil”. Meaning do not let your eye wander from what God has you to do, regardless as to what is said. Now, we are to pray because we could be on a path and if the path doesn’t make sense or we are making the wrong decisions and God brings someone into our life to help guide us the right way, we need to be open to that person. As to why, pray without ceasing and to keep your eyes on him.

Only God can move that mountain but it is your faith in him that will move that mountain. You ask, with faith, without swaying and it will be done. But there are some things in which God does give us to teach us a lesson because we just won’t get off of it.

Be careful what you wish for, is the saying. God may grant it but are you ready for the responsibilities it will bring. That’s why in business slow growth is important. (Proverbs 13:11).

The rule 10% applies in running, training, and business. It is the same. Success can happen overnight but rarely is it forever. A hurricane and tornado can rise up in an instant and destroy everything in its path.

Have discipline in your work, be persistent and knowledge to grow your wisdom to make the right choices, pray without ceasing. Do not lean on your own understanding as to why something is going on. Know that you are not in control. But in the same hand, do not worry. Worry is fear, and fear is distrust. Then why pray if all you are going to do is “give it to God” then talk about all the negative that you have, what you don’t have and how you don’t know how you will do it.

If you live alone , don’t have anyone for support. Know that God is your provider, your cheerleader, your dad, your friend. Like a phone call to a person, you have to call on his name. The sparrow has nothing to worry about, for that little bitty thing knows that food will be provided. A child has no fear and goes for it. Sometimes our extended knowledge of the world brings us fear. Fear isn’t real. Fear is False Evidence Appearing Real.

Nothing is impossible for everything is possible through God. You, ” I am Possible” I am possible to do all things through Christ who strengthens me. Go out into the world and change your fears into possible things. Cast your fears far from your thoughts because it is in your head that you can harm your health, and make you think you can’t do it. Anxiety, worry, fear… are all in your head. Cast out the thought so it doesn’t move down into your heart, to your stomach and make you sick with worry, fear, anxiety… which is the leading cause of so many health issues, stomach, digestive issues.

Today, put your feet on the floor knowing today is your day to make a change and be the best you can be with what you have, eyes open, ears open like someone on high alert ready for positive change and success.

Whether you believe in God or not, the thing is that Proverbs has a lot of wise advise so does a lot of the bible that makes sense and many apply what is in the bible to life that don’t know they do…. interesting but true.

Rizzo’s Diner

492 S Main Street

Memphis, TN 38103

When you think Memphis, you think BBQ, beer, music… and soul food. Well, in South Main there lies a diamond in the rough that like a handful of talented chefs in Memphis have gravitated towards, Southern fusion. Southern fusion is where country meets city. Its like the hip grandma everyone wanted, where you have sunny side up egg with steak and avocado.

To understand the healthy side of Southern Fusion, I decided to take to Rizzo’s Diner in Memphis, TN to show you that this Southern food isn’t forgetting Grandma’s sincere advice to eat your vegetables.

From top to bottom we will explore Rizzo’s Diner.

As you walk into this crisp, cool bar, you will feel the warmth of the staff from the front to the back; you will feel at home.

The aromas will gravitate towards you and this is where the metabolism starts. As you smell the delicious foods, the salivary glands begin to produce in the mouth preparing it for the cuisine.

The first thing you do is order water. This will cleanse the palette of anything you had during the day. It will set the pH level in the stomach at a better place. Also, if you have any alcohol you will begin to feel hydrated, allowing for you to enjoy your meal better.

If you want to have a glass of wine, it is better to drink alcohol with your meal to keep the sugars of wine balanced in the bloodstream. If you have alcohol solo, the sugars tend to spike causing the alcohol levels in the blood to be higher than with food. The cool thing about the nutrients in the meal, it will help protect the cells, process foods and proceed through the blood at a safer rate.

Rizzo’s Diner has many great delicious food choices particularly beautifully designed to please the palette. But does it really hold the true nutritional food pairing? Read on to find out about Rizzo’s Diner in Memphis, TN.

Chef Michael Patrick has done a fantastic job of pairing the foods together to please the palette some of the favorite patron choices is the Lobster Pronto Pup, Lamb Belly Taco, Ahi Tuna, South Main Salad and the Filet.

Not only will this blog guide you to the right menu choices to enhance effectively your nutrient intake but think of it as a way to help you adequately with post workout needs like marathons, runs, crossfit, yoga, walking, losing weight, heart disease, diabetes…. and so forth.

(The following are suggestions and are not supported by the FDA, consult your doctor when it comes to medication, and what your regime should be)

Post Run (PR) perfect for runners, post races and hard workouts. Why? It contains nutrients that are the perfect blend needed for the proper electrolyte replacement which is not just water, salt and sugar/ citrus. In order to really utilize the electrolytes and get them into the system effectively, you will pair them with foods rich in C, niacin, E, Calcium, magnesium, salt, protein. Also antioxidants which will help reduce the stress the race ran havoc on your body, you have to not only repair the muscles but cells too. No one wants to look good from the neck down. Collagen from the C as well will help fight anti-aging of the cell which antioxidants work together with the amino acids in foods to do.

PR; all the time runner meal. Rich in beta carotene, rich in omega 3’s, healthy heart dish, fat burning ingredients, helps with fatigue, increases oxygen to the bloodstream; contains tryptophan and creates more calcium in the body (which is not just for bones but relaxes the muscular walls ie heart)

recommendation: have the Seared Pork Belly appetizer to help increase the fat burning from the cheddar

Chorizo Meatloaf

Prepare your body for high fat foods with citrus before you meal. Vitamin C and increased pH in stomach can help burn faster. Try and ale with an orange or red wine with your appetizer. Another recommendation is that you have ¼ of orange or ¼ of apple to increase the metabolism one hour before you go to dinner.

Recommendation: to help process the high fats from this meal choose the South Main Salad with the meal but not before. Because the function of the salad is to cleanse the body therefore it has no function before the meal.

Hemp Encrusted Salmon

PR; all the time runner food, crossfit, hard workout. This dish is full of protein, and immune boosting nutrients essential for a post workout, or marathon. Rich in Omega 3; increases oxygen in the bloodstream; healthy heart. Very high in protein.

Fresh Blackened Seafood Pasta: With blackened dishes, I recommend having potassium rich foods like the banana pudding for dessert or spinach like in the South Main Salad because potassium helps balance the sodium levels in the cells which can cause inflammation and larger fat cells.

Fresh Blackened Seafood Pasta

With blackened dishes, I recommend having potassium rich foods like the banana pudding for dinner or spinach salad like the South Main Salad because potassium and E help balance sodium levels.

PR; all the time running; the avocado is rich in E (cell protector aka antioxidant ) and Egg which is rich in E, typtophan which will calm the body. Iron, B, calcium Rich in immune boosting and de-stress nutrients: B, Zinc, Calcium, Iron, and E. Good for after an all-nighter at BBQ fest.

Vegetaian Eggs Benedict

Perfect blend of electrolyte replacement needed for post workout, or post party night.

Curry Edamame Tofu Scramble

Rich in protein, nutrients for the heart, curry is perfect spice that has a high amount of iron, magnesium, calcium, potassium, low sodium, rich in fiber, folate, B-6, phosphorus even has 1g of protein. Edamame is a rich vegetable protein source and with protein vegetables they are digestible by 90% into the body, higher than animal meat. Tofu is a soy protein source and increases breast size. This is a perfect healthy dish. Recommendation is to pair this with the avocado crab salad for quinoa, giving that one more extra punch of protein.

Try it out and let us know what you think !

Soul food ain’t all bad, knowledge is power.

Tracy Knight

Tracy Knight is the owner of Skinny South Incredible Treats, mom, nutritionist, wellness expert for 15 years. She is a avid runner, and swimmer. She is the author of Eatfit plan, Food Pairing (release date 2016) Journey Within (release date 2017) and several nationally published articles.

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Baking away, daily is what I do. Along with marketing, finance, janitorial, speeches, and so forth.

But, I never thought that my product was touching the lives of those with eating disorders. One day, I had a woman with her mother come into my bakery in Miami. She proceeds to tell me that she purchased my product at a store in South Beach, FL.

I listened as to hear how the ingredients on the back quinoa, millet, flaxseed meal, chia seeds, protein, apricots, honey plus the information “Why We Use These Ingredients” on the website educated her on how these foods work for her and not against her.

At 26 years and 10 years of bulimia, her mother tells me that she no longer has this problem and has proceeded to start cooking for herself and understanding foods.

We spent a few days together, as for they flew in from Paris, France to meet me. I was honored. I was amazed. It is things like this that keep me going daily as a small business owner. Some can say, well isn’t it money that keeps you going. NO, because we can quit at any time.

That day, 4 people were blessed.

I still keep up with the girl from Paris. I still keep doing what I do.

Rich in calcium, Beta Carotene, potassium, low in sodium, Magnesium, iron, helps with healthy bones, and teeth. Helps utilize carbohydrates and fats, helps repairs tissues and cells, growth and maintenance, helps in the production of protein synthesis and the production in nucleic acids in DNA and RNA. Helps with the fat emulsification. Helps with muscle contraction, regulates heartbeat

Rich in zinc, increases sex drive, anti-inflammatory, treatment of tapeworm and other parasites, high in magnesium, high in protein

Raw Quinoa (not flour)

Provides more oxygen release into the blood, it contains high source of protein, iron and calcium with a mixture of B vitamins and other minerals. It is considered a superfood from all its amazing properties. Contains more powerful nutrients rather than grinding into flour; so we kept it whole and raw

Pair with sodium and potassium to create healthy cells, corrects acid and alkaline balance. Regulates the sodium / potassium in the cells. Stimulates production of hydrocloric acid; aids in digestion, detoxifies liver, aids against hepatitis

Magnesium

Within the bones 70% and 30% in soft tissue and body fluids. Found inside cells where it activates enzymes for metabolism of carbs and amino acids. Pairing with Calcium: it helps with the nervous system, muscle contraction and acid-alkaline balance in the body. Helps the body absorb: Calcium, phosphorus, sodium, potassium. Enhances B, C, . Have to have to convert sugar in the blood for energy.

Manganese

grains

Now known for helping lactating moms with let down. Manganese paired with choline. Helps synthesize fat and cholesterol. Helps B vitamins. Helps with sex hormones, nervous system and brain

Phosphorus

nuts, grains, seeds

In every cell. Pair with Calcium. Body musts maintain a ratio of 2.5:1 phosphorus respectively. Aids in carbohydrate, fat and protein digestion. Helps with the contraction of muscles like the heart. Has to be paired with niacin and riboflavin to for those two to be even digested. Important for cell division and reproduction, kidney function, transfer of nerve impulses, growth of bones, tooth development. Acid and Alkaline balance

There are some people out there that have borderline diagnosis and you don’t know how to handle it because you feel you don’t need to take meds for this or that and are fearful of the side affects of one when the other you don’t need.

Or You are given a half diagnosis and not sure if that really is it. Many are reading today about their symptoms and taking the results they find to the doctor. But, will the doctor listen. Or like this story, You give them the diagnosis and they want to conduct their own test because the last doctor, which was a month ago didn’t do some other test or they have to have this test for their own office when it was the exact same test the last doctor gave.

or you have private insurance and not medicaid so certain services you really need are not covered and you can’t get because you don’t qualify for financial state assistance.

It is scary and frustrating.

Take a child, who now is 12 years old. At 3 years old the teacher pulls you aside and says, your child has signs of autism. At that time this is Greek to you and autism sounds like a backwards acronym. At the age of 4, you are starting to have trouble. Trouble you have never had before. Not understanding you take her to the doctor… no physical signs of trauma so, they send you home. You don’t understand how to discipline because your child reacts differently or the trouble caused is baffling as to how it took place to begin with… it is not normal behavior.

Years pass…. you have trouble at school, at home. She has cut off all her hair, ran under the desk, wears ungodly amount of clothing, screams and runs around. You just don’t understand.

Lost. Confused. You change environments. Alone. Afraid. Single. You try to get a psychotherapist to help you. Now more confused after 500 tests and 4 more years gone by. No one can help you.

You get ODD, ADHD, ADD, PCC, DDD, HCD, schizophrenia, bipolar, PTSD, parasympathetic disorder you name it… she had it.

But what, so you go through therapy, again.

This time you feel you are getting somewhere, seeing a psychologist once per week and she seems to be getting somewhere. But then you have her in therapy at school. Then the insurance is no longer accepted at that particular place and you have to start over.

By now, the borderline, misdiagnosed child has seen 6 schools by the time she is 8 and about to go into her 9th school. Why ? you ask. Because. Each school cannot handle her and one after one, doctor after doctor the story gets retold… oh, well we can help her. We can get her on medication. Let’s do blood work to see what kind and how much dosage she needs.

Tired. Afraid. Broke.

Living back at mom’s trying to make sense of all of this. Trying to understand why. Is it me? Is it the doctors? Is it something consumed during pregnancy? All these questions you ask yourself because frankly you don’t know.

You can’t work outside the home because you keep getting called to school to keep her from getting expelled because of some tasmania devil reactive trigger that no one can seem to explain.

You are in meetings each week. The schools are just passing her to get them out of their class or they tell you we cannot accommodate your child because of her behavior, but yet, no one. No One can seem to tell you what is going on. And no one can help you

Because you either have private insurance and they want money up front like $400 per visit and then say, oh she is lovely there is nothing wrong. BS people.

And they say she needs help.

and then, there is YOU who needs help as well.

You need help. You need someone to talk professionally because honestly your conversations are consumed by your child whom you are trying to figure out why is she borderline.

You can’t get help because she has no physical flaw. You can’t get help because she has an IQ of 110 and aces state tests.

however, she pulls all her hair out, eyelashes, eyebrows, hair…

Borderline. Where from here?!

First: to get a child off sugar is like trying to get a monkey off your back.

Second: get a child who doesn’t like to go outside and doesn’t like to be around people

Third: get a child to play an instrument who can play the instrument but is all over the place with focus.

Fourth: Get a child to do their homework when 1. the school refuses to help you with this and 2. she will not tell you that she has homework.

But , she is borderline. Misdiagnosed. Parent: frustrated yet persistent.

She pulls out her hair. And they say nothing is wrong.

OMG, really?!

As the basis for the story is set, I will walk you through the masses of information and the 2 feet of paperwork that has been conducted over the last 8 years. I feel that there are others out there who share this frustration and pain. Maybe we can work together to help the children who are misdiagnosed or borderline. Where some parents are unable to get help because they are just on the cusp.

To keep the family private, the names have changed but the story is real.